Fitness pro answers readers' questions about weight

Part 2

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Posted Feb. 12, 2013 at 2:00 AM

Posted Feb. 12, 2013 at 2:00 AM

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Part 2

Here is part two of a partial, edited transcript of readers' questions to Debbie J. Hauser of Pure Symmetry Fitness in Pine Bush, along with Hauser's answers, from a Jan. 30 online chat. To see the complete transcript, go to recordonline.com/fitness.

Q. I have been working out six days a week for months and eating well (organic as much as possible) and have been stuck with losing minimal weight per week. .2 here, stay the same, .4 there. In 29 weeks I've lost 15.3 lbs. My workouts are focused and I am diligent — three days a week weight training/three days a week cardio (at least 45 minutes to an hour each). I eat smaller portions and don't eat after 6 p.m. I do not "snack." I am in my 40s. I've incorporated basic principles that you and others have spoken of as being sound, yet I can't seem to break through.

A. It could be hormonal changes; also, it wouldn't hurt to see your doctor and have your thyroid checked. If all checks out, then, unfortunately, your metabolism is running a little slower. It might be time to change up your workout and also re-check your portions. Sometimes, when we're eating healthy food, we fail to realize that certain foods may be very high in calories — for example, hummus and avocados. Now, I'm not saying don't eat them, just remember, it's total calorie consumption that counts at the end of the day. Don't give up! I also have to work very hard at maintaining my weight. And remember, you are still losing weight, and you should be proud of yourself for efforts. Keep up the good work!

Q. Is 1,200 calories a day a good amount to aim for to lose weight for a 152-pound, 24-year-old woman?

A. That's kind of on the light side. Restricting to 1,200 calories a day could slow your metabolism down. It really depends on your activity level. Kick it up to between 1,400 and 1,600, and get moving! Don't deprive yourself of vital nutrients.

Q. Any ideas for keeping kids physically active when it's cold out? I hate to keep them inside and not being active, but lots of days this winter it has just been too cold. They just sit around and play video games.

A. It has been a brutal winter. I'm struggling with the same thing myself. Take advantage of every warm opportunity possible. Last week I took my daughter to the mall, and we power-shopped just to get her moving. I have for her many interactive video games, where she doesn't even realize she's exercising. For Christmas this year, I bought the Xbox Kinect, and we are having so much fun burning up calories while playing games! If this is not a doable option, play a game of charades with your kids and have them act out scenarios. At least they're moving around and not plopped on the couch. Remember Twister? There's another one. Hopscotch can be played indoors, also. Clear some space and grab a hula hoop. Good luck with your kids, and it's wonderful to hear that you're helping them stay active. These habits will last a lifetime.

Hauser: One final message: Be kind to yourself. Love yourself enough to put healthy foods into your body, love yourself enough to rest and de-stress, and love yourself enough to devote just a little bit of time to proper exercise. Good luck to you all!